TETSUIntermediate Back Workout
4 back exercises for lifters past the novice stage, with dumbbells, cables, and machines doing most of the work. Sets and rest follow each movement’s role: the main lift gets 4 sets of 6–8 with 120 seconds of rest, and other compound lifts 3–4 sets of 8–10 with 90 seconds. The whole session lands near 40 minutes.
Intermediate
Back
~40 min
4 exercises, in order
| # | Exercise | Sets × Reps | Rest |
|---|---|---|---|
| 01 |  Pull-Up |
4 × 6–8 | 120 s |
| 02 |  Smith Bent Over Row |
3–4 × 8–10 | 90 s |
| 03 |  Reverse Grip Machine Lat Pulldown |
3–4 × 8–10 | 90 s |
| 04 |  Cable Seated Row |
3–4 × 8–10 | 90 s |
How to progress
Run double progression on the lifting rows: push each exercise to the top of its rep range on every set, then add weight and drop back to the bottom of the range. Log every set so next week’s target is never a guess.
Track it in Tetsu
Run this workout in the app: rest timer, set logging, and back volume tracking built in. Scan the code or grab the app, free to start.